06/23/2021 - The Complex - Complex AOVQ
AO: The Complex
When: 06/23/2021
PAX:
Number of Pax: 17
Pax Names: AOL, Backdraft, Bean Counter, Bunyan, Cannoli, Corningstone, Giggles, Leuben, Long Story, Mia Hamm, Mom's Group, Shandy, Sparky, TPS Report, Turner, Woodwind,
DR Names:
Number of FNGS:
FNG Names: Oil Slick
QIC: Bean Counter
Introduction
Preblast – The Complex (6/23) 5:15am… well it looks like I picked a pretty stacked day to try and Q! Plenty of great options out there. What I can tell you is this – tomorrow at 5:15am my Q at The Complex will be my greatest beatdown delivered at the Complex to date. Bring your coupons, gloves, and ready-to-rock attitude! Hope to see you in the gloom!
(Oh yea, AOVQ!)
Arrived at 5:00am and watched Muggsy lead a bunch of gazelles in WoR for the Black Diamond Run Club. Scoped out the nearest hill (or mini hill) and wrote down some exercises with chalk. PAX started rolling in steady and fast!
5 Core Principals recited. Gave the disclaimer. Off we go!
Warm-O-Rama
Capri Lap with Butt Kickers, Left Shuffle, Right Shuffle, and High Knees mixed in.
Open the Gates IC x 10 each leg
Close the Gates IC x 10 each leg
Imperial Walkers IC x 15
Tempo Squats IC x 15
The Thang
Thang 1 – Ascending Reps
Start at the south end of the parking lot – this is base.
At Base – 5 Burpees
Lunge Walk with Coupon to first light pole (approx 25 yards) then do 10 Blockees. Leave Coupon and run back to base.
5 Burpees. Bear Crawl to Coupon. Pick it up and lunge walk to next pole (approx. 25 yards) then do 20 Thrusters. Leave coupon and run back to base.
5 Burpees. Bear Crawl to Coupon (about 50 yards). Pick it up and lunge walk to next pole then do 30 Coupon Swings. Leave coupon and run back to base.
5 Burpees. Bear Crawl to coupon (about 75 yards). Pick it up and lunge walk to cones (approx. 25 yards) then do 40 tricep extensions (skull crushers). Leave coupon and run back to base.
5 Burpees. Bear Crawl to coupon (about 100 yards). Pick it up and lunge walk to next light pole and do 50 Coupon Curls. Leave coupon and run back to base.
5 Burpees. Bear Crawl to coupon (about 125 yards or so). Pick it up and lunge walk to final pole and do 60 coupon chest press. Take coupon with you on a mosey back to base.
I wanted to get to Thang 2 so I called time right about when most PAX finished the 50 coupon curls. TPS report and Shandy (maybe a couple others) were able to finish the 60 chest press. Animals.
Thang 2 – Mini-Hill Work
As I have said before … when I am not on Virtuosity, I need to get some hill work in. That is about the only thing you can’t do on Virtuosity.
Partner up. Partner 1 will Bernie Sanders up the hill then run back down. Keep going while Partner 2 performs 10 Big Boy Sit-ups, 10 Merkins, 10 Bobby Hurleys. When Partner 2 finishes the reps, go and relieve Partner 1. We kept this going until Mary.
Mary
American Hammer position Flutter Kicks IC x 20
Leg Climb Progression
- 3 taps IC x 6 each leg
- 2 taps IC x 6 each leg
- 1 tap IC x 6 each leg
Freddie Mercury’s IC x 15
Freddie Mercury’s SLOW IC x 15 (Stole this from Nala)
Circle of Trust
Count-a-rama – 17!
Announcements – Thanks Sparky
Name-o-Rama
Prayer Requests
CoT
“Where there is no accountability, there will also be no responsibility.”
We spent a good amount of time during Q source last Friday really digging deep into the meaning of accountability. The hardest part for me to initially comprehend and really wrap my head around was the concept that we cannot really hold ourselves accountable, but rather we need to rely on each other to do so. We talk often about the shield lock that this group enables. Let’s remember to stay true to that. Everyone here is available to lift the next man up. We are all here to lean on. No one needs to go at it alone. Without this accountability, there really is no responsibility to reach our goals or fulfil our commitments.
Naked Man Moleskin
AOVQ at the Complex. This was my first time working out with at least half of the PAX that showed today. It was great to dig deep and sweat it out with the fine HIM of the Complex. I had to split fast after the group pic because my M was heading in to the office downtown for the first time and needed to leave home as soon as I got back. Otherwise, I would have loved to have stayed and chatted with some of these guys. Next time!
Also – Bernie Sanders up the hill after all of those lunges was rough.
Always a pleasure – Bean Counter